MONDAY SHIFT 08/17/2020
MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE
Street Parking Vault: SHIFT "SIETE"
EMOM 16 Min
(Every Minute on the Minute for 16 Min)
Min 1: 8 Goblet or Dumbbell Lunges + 4 KB/DB Press
Min 2: Max Jump / Skip Overs (Facing)
Idea Weight for Men: 30-55# Single KB/DB or pair of lighter dumbbells
Idea weight for Women: 12-25# Single KB/DB or pair of lighter dumbbells
Score: Jump / Hop / Skip Over reps ONLY!
Goal: 80 Reps
For the first minute you will perform 8 goblet/db lunges + 4 press. Whatever is left over of that minute you will rest. The following minute you will perform max jump overs. You will repeat this cycle for a total of 16 minutes.
For the lunges you will hold a single KB or DB at the chest/shoulders. You can also hold 2 DB at your sides in the farmers carry position. These are alternating lunges so you will perform 4 on each leg.
These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps. If you are unable to touch your knee to the ground with the weight - ditch it and just go with bodyweight.
If you are unable to lunge you may swap out single leg alternating deadlift or toe touches (like a single leg deadlift with no weight) - or alternating weighted step ups.
For the shoulder press you can use a single kb/db or two dumbbells resting on the shoulders. Keep the rib cage down, bring the dumbbells all the way down to the shoulders each time and get them completely locked out overhead with the biceps by the ears! Watch the leaning back as you press the object up!
For the Dumbell/KB hop over you will stand facing the Dumbbell/KB and jump over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.
If jumping or skipping is out of the questions you can perform a kb swing.
FRONT RACK/GOBLET/DB LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.
BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.
PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.